BT: WU as you would before a race. Then swim a 1000m/yd time trial all out. Record TT time. CD.
Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm). Flat footstrike with weight on ball of foot (not toes). Foot paws back just before footstrike.
Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED! This helps develop improved efficiency by utilising or applying effort all the way around the pedal stroke
AIM: 1500m Race pace Simulation Key session Warm Up 300 FC easy to steady Pull Set • 400 – pullbuoy and pads Add band and tech tochs to swimmers who need them, or do by lane Speed Set (Power Drafting) • 10x50 on 60secs , min 20s RI • Get three people in your lane, leave 3 seconds apart. Rotate lead. Leader max effort Main Set • 15x100m hard effort 10 rest 80% pace controlled efforts +/- 3-5 secs difference per 100m Cool Down 200 very easy mix of strokes, pause 5-10s at each 50m
Tempo Time Trial. Warm-up about 15 minutes raising heart rate to 10 bpm below lowest heart rate in 5a zone. Then start 3 miles/5km on track / or flat course at 9-11 bpm below lowest 5a zone number. Exactly! Time? Cool down in heart rate zone 1 15 mins.
Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.
WARMUP: 300 Four rounds: 1 X 25 freestyle with a mid-pool flip done the way Kara Lynn Joyce does it on her video 1 X 50 freestyle easy except increase speed from the flags through the turn Focus: SNAP into streamline MAIN SET: 1600 16 X 100 freestyle Start with a sendoff that gives approximately 10 seconds rest (start at an easy aerobic pace). Every two 100s, add :05 to your sendoff. You will be getting more rest as the set progresses, so your swim time should get faster as the set progresses. Example: 2 X 100 on 1:40 2 X 100 on 1:45 2 X 100 on 1:50 2 X 100 on 1:55 2 X 100 on 2:00 2 X 100 on 2:05 2 X 100 on 2:10 2 X 100 on 2:15 This week's set is a little different in that it asks you to descend time while ascending (increasing) the sendoff. CD 200m choice